You’ve probably heard a lot about the Keto diet in the past few months (or years). The ketogenic diet or Keto diet is a low-carbohydrate diet that has been gaining popularity in recent years.
The Keto diet Is a great way to lose weight, improve your health, and increase your energy levels. But it’s important to understand that the Keto diet is not for everyone. If you’re thinking of starting the Keto diet, it’s important to read this post first.
In this post, we’ll cover everything you need to know about the Keto diet, including how many carbs you eat on Keto each day and stay in ketosis. We’ll also give you a list of what to eat and what to avoid on the Keto diet. And lastly, we’ll give you a few tips on how to plan your Keto diet.
So, are you ready to find out everything you need to know about the Keto diet? Let’s get started!
What Is the Ketogenic Diet?
In a nutshell, the Keto diet is a low-carb, high-fat diet with moderate protein. The diet forces your body to burn fat for fuel instead of carbs. This triggers a metabolic state called ketosis. In this process, ketones are produced through fat breakdown.
Ketones are used by the body as a source of energy instead of glucose. It can do wonders for your waistline and your health.
Keto was developed in the 1920s to treat the conditions of epilepsy in children. The diet was used to reduce seizures in children by mimicking the effects of fasting. Keto declined in popularity as new epilepsy drugs were developed.
The Atkins diet was one of the first popular low-carb diets developed in the 1970s and it paved way for the resurgence of the Keto diet. From the 2000s onward, Keto had grown in popularity due to its effectiveness in weight loss.
Keto has also been reported to have improved health benefits such as improving type 2 diabetes, and cancer, improved mental clarity, and polycystic ovary syndrome.
Presently, low-carb diets are plenty. Paleo, Dukan, and even South-Beach diets are all low-carb diets but they have a moderate fat intake. Keto on the other hand has a high fat intake (70-80%) with moderate protein intake.
How Many Carbs Do You Eat on Keto?
So how many carbs should you eat to stay in ketosis? Most experts agree that you should aim for 20-50 grams of net carbs per day to stay in ketosis.
Net carbs are the carbohydrates that remain after subtracting the quantity of fiber and sugar alcohols in a specific dish. However, the number of carbs you should eat to stay in ketosis may vary depending on your individual metabolic needs, activity levels, and the type of Keto diet you follow.
A 2018 study published in The Indian Journal of Medical Research suggests that you should consume fewer than 50g of net carbs per day to stay in ketosis. Net carbs are calculated by subtracting fiber from total carbohydrates.
The study goes ahead to explain the different types of Keto diets available and how many carbs you can eat to stay in ketosis on each.
The standard ketogenic diet (SKD)
If you’re on the SKD, then your fat intake should be 70%, 20% of your caloric intake should be proteins and carb intake should be kept at 10%
Let’s say you’re on a 2000-calorie diet and following a standard ketogenic diet, then your macros will be as follows.
70% fat of 2 000 calories equals 1400 calories. Since fat has 9 calories per gram, your fat intake in grams per day would be 156 grams. For protein, your 20% will be 400 calories per day.
Proteins and carbohydrates both have 4 calories each so it means that you’ll need to eat 100g of proteins per day on a standard ketogenic diet. Your carb intake is kept at 10% in the SKD diet which means you’ll need 200 calories which equals 50g per day.
The cyclical ketogenic diet (CKD)
On this diet, you eat more carbs between cycles of the ketogenic diet. For example, you might do a cycle of five ketogenic days followed by two high-carbohydrate days.. The cyclical ketogenic diet is common among athletes or bodybuilders.
The targeted ketogenic diet (TKD)
Targeted Ketogenic Diet is another type of Keto diet that’s popular among athletes or bodybuilders. It allows for the consumption of additional carbs around a physical activity such as intensive exercises.
High-protein ketogenic diet (HPKD)
When you are on a high-protein ketogenic diet, you increase your protein intake to around 35% of your daily calories, and reduce your fat intake to 60%, while the carb intake still remains at 5%.
How to Calculate Your Carb Limit
Calculating your own Keto carb limit and figuring out how many carbs you should eat on a Keto diet can be tricky. But it doesn’t have to feel like hardcore math class! Just like the example I gave of an individual on a 2000-calorie standard ketogenic diet, it’s a pretty straightforward calculation.
Still confused? No problem! We’ve got your back with our free Keto Calculator – it does all the work for you. All you have to do is input all the necessary information, and it’ll calculate your optimal daily carb intake with one click.
That way, you can get back to focusing on enjoying life instead of crunching numbers like a math whiz.
Is Keto Healthy?
Proponents of the Keto diet believe Keto diet improves health markers such as improving weight loss, blood sugar control, type 2 diabetes, and so on. Here’s what research says about the health benefits of the Keto Diet:
Keto Helps You Burn Fat
The ketogenic diet may aid in weight reduction in numerous ways, including increasing your metabolism and decreasing hunger.
By limiting carbohydrate consumption and emphasizing healthful high-fat meals, your body is driven into ketosis, a condition in which the body uses fat for fuel rather than carbs. This is particularly useful if you are trying to reduce weight.
In a 2013 comprehensive analysis of 13 RCTs comparing ketogenic and low-fat diets, individuals following the ketogenic diet lost 0.9 kg more over the course of 12 to 24 months than those following the low-fat diet.
Keto May Improve Symptoms Of Polycystic ovary syndrome (PCOS)
PCOS is a hormonal imbalance that can cause all kinds of chaos for women. From infertility to irregular periods, and even weight gain. Thankfully, you can take care of it through medicinal treatments as well as lifestyle adjustments.
There’s even some research that suggests that the Keto diet could be beneficial for PCOS, like improving insulin levels, aiding with weight loss, balancing hormones, and even making periods more regular.
After a 12-week trial period with 14 overweight women battling PCOS, a Keto diet had a remarkable outcome. It resulted in lower levels of glucose and insulin in the bloodstream as well as a better insulin resistance score that demonstrated more insulin sensitivity.
On top of that, the participants saw a notable decrease in their body weight. Even better, estradiol, progesterone, and sex hormone-binding globulin (SHBG) were all on the rise.
Keto May Improve Your Brain Function
Recent findings from 2020 have demonstrated that ketone bodies could be beneficial for those battling Alzheimer’s and Parkinson’s. This is a boost for anyone striving to boost their mental clarity and brain health.
In 2009, a study of 152 individuals with Alzheimer’s showed that those who took an MCT supplement for three months had elevated ketone levels and a noteworthy increase in their brain activity compared to the control group.
Keto May Help In Cancer Treatment
A research study published in Molecular metabolism 2020 suggests that the Keto diet probably creates a metabolic environment that cancer cells don’t like, so it can be seen as a promising addition to a patient-specific multifactorial therapy.
Most preclinical studies and a few clinical studies support using the ketogenic diet along with standard treatments. This is because the ketogenic diet has the potential to make chemo and radiotherapy work better against tumors, is generally safe and well tolerated, and improves the quality of life.
More molecular studies and well-controlled clinical trials are however needed to learn more about how the ketogenic diet works as a treatment and how it can be used in clinical settings.
5 Signs You’re In Ketosis
Are you wondering whether you’re in ketosis? The following is a list of some frequent signs that you should watch out for:
Presence of Ketones In Your Blood/Urine
The most accurate method to tell whether you’re in ketosis is to do a urine or blood test for ketones. These tests determine your body’s amount of ketones and offer you a clear idea of whether you’re in ketosis or not.
Fruity Smell In Your Breath
You might notice that your breath smells a little… fruity if you’ve been eating a lot of Keto-friendly foods. This is often related to achieving complete ketosis.
Acetone is one of the ketones created during ketosis and is then passed out through the breath and urine. Increased acetone levels in the body may give off a distinctive fruity odor.
Even if this breath may not be the best for your social life, it could be a good indicator of your diet. You may fix the problem by using sugar-free gum or brushing your teeth multiple times every day.
Your body has a consistent source of energy while it is in ketosis from ketones, which helps suppress your appetite and carbohydrate cravings. This could be a good sign that you’re in ketosis if you feel satisfied and don’t need to eat as often.
When you are in ketosis, you may also suffer Keto flu. As your body adapts to utilizing fat for fuel rather than carbs, you may suffer Keto flu symptoms such as tiredness, headache, and irritability. If you’re feeling run down, it might be an indication that you’re in ketosis!
Improved Physical Energy and Mental Clarity
A further indication that you’re in ketosis is increased mental focus and physical energy. When first entering ketosis, you can suffer the “Keto flu,” but with time, being in ketosis will make you feel more alert and energized.
This is due to the possibility that ketones, as opposed to glucose, might be a more effective source of energy for your body and brain. This actually one of the big advantages of the Keto diet.
How do you know you’re out of Ketosis?
Everybody’s body is unique, thus the length of time it takes to reach ketosis may vary. The following are some typical indicators that you have either exited ketosis or haven’t yet entered it:
No Keto breath: The Keto breath, often characterized as having a fruity odor, is a typical side effect of ketosis. If the scent of your breath doesn’t change, you may not be in ketosis.
No loss of weight: If you’re in a calorie deficit but haven’t lost any weight despite it, your body cannot be in ketosis.
Cravings for foods rich in carbohydrates: If you continue to want foods high in carbohydrates, it may be a sign that your body is not in ketosis and is still using glucose as fuel.
High blood sugar: If your blood sugar levels continue to be high, your body may still be using glucose as fuel rather than ketones.
Increased hunger: If you are consuming enough food yet still feel hungry, your body may not be in ketosis.
Lack of energy may indicate that your body is not creating enough ketones to provide you with enough energy.
Examples of Low Carb Foods to Eat on Keto
When it comes to understanding your Keto carb limit, the best way to start is by knowing which foods to include and exclude from your diet. Keeping a food diary can help identify which foods should stay and which should go.
Here’s a list of low-carb foods to add to your plate:
Crucial components of the ketogenic diet include leafy greens, broccoli, cauliflower, zucchini, tomatoes, asparagus, and other non-starchy vegetables. They are low in carbs and include vitamins, fiber, and minerals. You get just 6.09g of total carbs per 100g serving of cauliflower.
Keto fruits are high in antioxidants and fiber while being low in carbs. Instead of juicing or drinking smoothies, stay with whole fruit since such forms might include extra sugars that are not part of the Keto diet plan. Berries like raspberries, blueberries, and blackberries are strong in antioxidants and low in carbs.
Blackberries provide 9.61g of total carbs per 100g serving. Avocados are likewise high in monounsaturated fats and low in carbohydrates. They may be sliced and eaten as a snack or utilized in a number of cuisines.
Keto Nuts and Seeds
Keto Nuts are an excellent source of healthy fats, proteins, and low carbs that need no preparation; just grab a few for a quick snack. Almonds, macadamia nuts, and pecans are strong in protein and good fats. A 100g dish of pecans has 13.9g of carbohydrates.
Healthy fats and low carbohydrates may also be obtained from Keto Seeds. Add them to salads or bowls for a crunchy texture, or incorporate them into smoothies for an added nutritional boost.
Chia seeds, flax seeds, and pumpkin seeds are abundant in fiber, protein, and healthy fats. Unsalted pumpkin seeds provide 14.71g of carbohydrates per 100g serving.
Adding grass-fed eggs to your Keto diet will give you plenty of proteins and low carbs. A large-size egg (50g) contains 70 calories, 6g of protein, 0g of carbohydrates, 1.6g of monounsaturated fat, and 1.8g of unsaturated fats according to USDA.
Fish such as salmon, tuna, and sardines are high in omega-3 fatty acids, a good source of protein, and low in carbs. This makes them ideal for persons following a ketogenic diet. 100g of raw yellowfin tuna has 0g of carbohydrates according to USDA.
Grass-fed, pasture-raised meats
Meats like beef, lamb, and bison are rich in protein and fat while being low in carbohydrates, making them ideal for a ketogenic diet.
According to the USDA, a 100g portion of ground beef (80% lean, 20% fat) includes around 254 calories, 7.58g of saturated fat, 8.85g of monounsaturated fat, 0g of carbs, and 17.2g of protein.
High Carb Foods to Avoid on Keto
To avoid getting kicked out of ketosis or not even reaching ketosis in the first place, avoid the following foods:
Many alcoholic drinks, including beers, sweet wines, and cocktails, are generally bad for your liver and they also have “empty calories.” On a Keto diet, it may be preferable to avoid alcohol altogether.
Starchy vegetables such as potatoes, sweet potatoes, and maize are heavy in carbohydrates and should be avoided on a Keto diet. 1 sweet potato, 5” long (130g) has 26.1g of carbs.
Fruits that are high in carbs, like bananas, grapes, pears, and mangoes, should be avoided on a Keto diet. 1 cup pieces (165 g) of a mango has 24.8g of carbs.
Bread, pasta, rice, and other cereals are starchy foods that are high in carbs and should be avoided on a Keto diet. 1 cup of cooked pasta (140g) has 43g of carbs.
On a Keto diet, you should avoid sugary foods like soda, candy, cookies, cakes, and other sweets that are high in carbs and added sugars. 1 cup chips of milk chocolate candies (168g) has 99.8g of carbs.
Mostly Asked Questions on How Many Carbs Do You Eat on Keto Diets
What are the best types of carbs to eat on a ketogenic diet?
On a ketogenic diet, the best carbs to eat are non-starchy vegetables like broccoli, cauliflower, and leafy greens. In small amounts, you can also eat berries like strawberries, raspberries, and blackberries. High-carb foods like bread, pasta, rice, and sugary snacks should be avoided.
What are some common mistakes people make when counting carbs on a Keto diet?
People often make mistakes when counting carbs on a ketogenic diet, like not taking into account carbs that are hidden in things like condiments, sauces, and dressings, or not measuring their portions correctly.
When keeping track of how many carbs you eat, it’s also important to read food labels and know the serving size.
Are cheat days OK on Keto?
If you are following the Keto diet, you shouldn’t have cheat days because they take you out of ketosis quickly. The amount of carbs you should eat each day is between 20 and 50 grams.
If you eat a lot of carbs in one day, this process can be thrown off, causing your body to start using glucose as an energy source. This can lead to less ketone production and less fat burning.
Are 30 carbs Ok on Keto?
Most Ketogenic diets recommend eating less than 50g of carbs a day. If you want to get into ketosis quickly then 20-30 grams is recommended to start with.
Can you lose weight on 50 carbs a day?
Yes, you will lose weight on 50 carbohydrates a day, since this is the maximum amount often recommended by the Keto diet, then your body will start burning fat for fuel due to ketone metabolism (which is helpful in weight reduction).
You should keep in mind that there are several factors involved in weight reduction, including your calorie demands, your exercise level, and the types of carbohydrates you eat. Eating a lot of carbohydrates, especially high-carb foods will force your body out of its ketosis state.
Finding a diet and lifestyle that works for you, is sustainable, and helps you reach your health and wellness objectives is the greatest approach to weight loss.
What kicks you out of ketosis?
Overeating carbohydrates: Overeating carbohydrates may force your body out of ketosis, and it can take up to a week to return to it.
Not eating enough healthy fats: Healthy fats are essential to a rigorous ketogenic diet because they provide the energy required to keep the body in ketosis. Your body could not have the energy it needs to make ketones if you are not eating enough fat, which might cause you to exit ketosis.
Stress: Stress, both physical and mental, may elevate cortisol levels, which will kick you out of ketosis.
Eating too much protein: Too much protein may also drive you out of ketosis since it can be transformed and broken down as sugar and used as an energy source. This will cause the body to exit ketosis. However, you should avoid eating too little protein.
Why am I not losing weight on Keto?
On the Keto diet, people often fail to lose weight because they have not yet entered ketosis. Eating too many carbohydrates is the most frequent cause of failure to reach ketosis. The recommended daily intake of carbohydrates is 20 to 50 grams.
Consuming hidden carbohydrates might also prevent you from losing weight. Even if they are advertised as low-carb or Keto-friendly, certain items may still contain undetectable carbohydrates that might impede weight loss. It’s crucial to carefully read labels and steer clear of anything that has sugar or carbs added.
Lack of exercise might also prevent you from losing weight while on Keto. Any weight reduction strategy should include exercise since it increases calorie burn and improves general health. You may not experience the weight reduction you’re aiming for if you don’t include physical exercise in your daily schedule.
Additionally, underlying medical issues might prevent you from losing weight. Even while following the Keto diet exactly, a person could sometimes still struggle to lose weight.
In other circumstances, this could be brought on by a medical issue that is inhibiting weight reduction or promoting weight gain. Alternatively, a drug that a person is taking for the underlying problem might be having the adverse effect of increasing hunger.
How can I track my carb intake on a Keto diet?
Keeping a food journal Write down everything you consume, including portion sizes, and figure out how many carbohydrates you take in a day.
Utilize a carb-counting app: You may monitor your food consumption and determine your carb count using a number of applications, such MyFitnessPal or Carb Manager. Because these applications offer databases of foods and their nutritional data, they may be helpful.
Food portion size: To estimate your meal portions, use a kitchen scale. This may make tracking your consumption simpler and give you a more precise sense of how many carbohydrates you’re taking in each day.
To summarize, the primary purpose of Keto is to push the body to use fat for energy rather than glucose. When it comes to how many carbs do you eat on Keto, it is suggested to take 20-50 grams of carbohydrates each day, with some individuals ingesting as little as 20 grams and others consuming as much as 50 grams.
The precise quantity of carbs you consume on the ketogenic diet will be determined by variables such as your unique requirements, tolerance, and objectives.
You may effectively follow the ketogenic diet and gain its numerous advantages by properly managing your carbohydrate consumption and selecting nutrient-dense, whole food sources.
On the Keto diet, you may consume a variety of delectable items such as meat, fish, eggs, low-carb veggies, and fruit. You should also avoid processed meals, sweets, and alcohol.
Finally, while on the Keto diet, drink lots of water to keep your body hydrated. Maintain good health, eat healthily, and get the numerous advantages of the ketogenic diet!